Fitness, Fellowship, Faith

Month: April 2021 (Page 1 of 11)

Where are we going?

Warmup IC  emphasis on form. 



Overhead Claps

Cotton Pickers

Peter Parkers



Dying Cockroaches


5 Burpees.

Mosey to goat island. Nope its closed; so the PAX  introduced me to a  parking lot up the hill that was suitable.

Triple Nickel

  1. Squats, karaoke across and perform one leg deadlifts. Switch side karaoke each time.
  1. Merkin, high skip across and then perform Nolan Ryan’s.
  2. WW1, high leg lift across and perform LBC’s.
  3. Overhead Claps, Butt Kickers across and perform Moroccan Nightclubs.
  4. Hillbillies, high Knee across and perform Imperial Walkers.
  5. Stretch legs.
  6. Wind Sprints.

      A. Start sprint from knee position.

       B. Start sprint from Push-up position.

        C. Regular wind Sprints.

Slow mosey back for recovery after each set.

Good job men!!

a long one

5 Bad MFer’s showed up at downtown this am. Yup, I said it. It’s true and you deserve the truth if you are reading this. We were some bad MFer’s this am. If you weren’t there, you missed out…..BIG TIME. It was great. The weather was perfect. The air was right….until Purple Haze made it not so….but that is ok because it’s a men’s workout. And men do things that are manly. And sometimes it is offensive. But that is ok. We are men and we can handle that.

We started with a disclaimer for SA-try to keep up with the old man. Today is my birthday and 51 years old is nothing to take lightly. I really think I am just hitting my prime if you want to know the truth. Pledge was next then we did a quick warmup with 5 SSH and 1 Burpee (5-1, get it? 5-1 because I am 51 today…..stay with me. We won’t go too fast).

We moseyed a short distance to the round parking lot ? West of the pavilion. Mosey 1 lap, 10 squats. Mosey 1 lap, 20 squats….then I remembered one of our (younger) pax has a bum knee so we Omaha’d to 31 squats for total of 51 squats and cut the mosey/run short. We moseyed over to the other side (East side) to find a nice wall……I then asked a younger pax this question: “What exercise would you like to do?” and he replied with a smile, “Hip Slappers, sir.” We I showed him my electronic weinke and wouldn’t you know it, there it was, “HIP SLAPPERS” for the next exercise. So we started with 10 OYO. Not enough for this old man so we did 10 IC. We did a few more and some were OYO and some were IC. Some were fast and some were slow (but the slow ones were generally ignored). We got to 51 with a few side eye looks from the younger pax-I could tell there was a little animosity towards me….Whatever, suck it britches. We started to mosey but then I thought again. We got about 15 feet and I called for some more hip slappers just for fun. Just to be clear, that was for my fun, not yours. Slaw was leading the pack so I ‘splained to him our destination was the wall. “THE WALL. As in McQuitter’s WALL?” asked the Slaw-bag. “Why yes, Slaw, that is the wall of which I am referring” said I. So we all moseyed to THE WALL. I have not been to the wall in a while so I had to look at the brick-Hazel and Richard McQuitter. AKA Dick McQuitter. (Insert jokes here-especially the long jokes)

At the wall, we did several sets of step up’s and Derkins for a total of 51 reps of each then moseyed to the parking deck for some mo’. At the deck we did LBC’s at the bottom and Mountain Climbers and Monkey Humpers at the top. The goal was 51 reps of all of these but who knows? I said one thing about the number of reps and did almost anything else.  At the bottom we did some flutter kicks then moseyed to the art thing for dips (AKA arm squats) then headed back home. Along the way there was some chatter about getting rear ended, being in the Navy, and dropping the soap. It was kind of a blur for me and I don’t really remember what happened. I do know that I can’t sit down today. Huh? funny, that’s never been an issue. Oh well…..We got back to home base in time for some Mary then finished with a COT. Unfortunately our 5 minutes of Mary turned into 4 minutes. There was an explosion or automatic gunfire or something. All I know is it was bad, we had to stop quickly, and I was thankful the wind was not blowing in my direction.

During COT I was serenaded by Slaw aka Marilyn Monroe. It’s ok, SA. I know you are jealous. It will be your birthday soon and maybe you will get serenaded also. And don’t be ashamed of sloppy seconds. We all need some love sometimes. Just embrace it.

Prayers for Turtleman (among others). If you are reading this-get well, be strong, reach out if we can help.

thanks for coming out for my birthday. SYITG-Whoopee


i’m back

Another day at Diablo. It’s been awhile since I’ve been to Diablo. This week Sledge reached out and I just could not say no. Woody strolls in compliments of Flintstone. We reminisced about the GoRuck event we did a few years ago with Boudin and Freight-good times and great memories.

We started with a quick disclaimer and then the pledge. Before moving, I wanted to get some warm up stuff in first. We used our rucks and did sets of chest press, upright rows, bent rows, squats, and flutter kicks while chest pressing on our six then took off for a bank tour….

We rucked down Union Road towards Waffle House and stopped at a few banks along the way. We also stopped at some places that were not banks….”Hey, this isn’t a bank” was heard multiple times but we pressed on. At each stop we did some exercises with the rucks. Eventually we reached a point where we were going to stop, do some exercises, and then turn around, but unfortunately a pack of wild rabid wolves chased us off. They came running up to us growling and barking. There was gnashing of teeth everywhere. They got so close I could almost smell their breath. Most of them had blood on their faces, likely from a fresh kill earlier in the night. There must have been 30 or 40 full grown wolves all around us. I think they would have carried Wide Right off but thankfully we moved on before they got to him.

We headed back and did more exercises along the way and unfortunately I got us back about 3 minutes late. We finished with a COT and were thankful to be alive.

During the COT, I mentioned that (insert Jocko voice) BACK IN THE DAY when guys like CSPAN would Q for us here in GasHouse, he would work us hard for a bit then while we recovered he would spend a minute or 2 teaching us something that he learned that week or maybe something about F3. I don’t remember many specifics, but I do remember feeling like I got better each time, not only physically but better as a person. It was usually something I would think about that day then sort of chew on it during the week and try to apply it as  much as I could to my life especially that week. One topic I remember is the concept of ACCELERATION. I brought this up during the COT. I know AOs like Diablo and Pain Lab are multi-purpose workouts (aren’t they all???)-some guys go because they enjoy rucking or weights and others go because they hate running and don’t feel up to boot camps (yet). It doesn’t matter which AO you go to though. What matters is this: ARE YOU IMPROVING? ARE YOU ACCELERATING? I don’t care whether you have 2 pounds or 200 pounds in your ruck. But you should care. You should care if you had 2 pounds 6 months ago and you are still carrying 2 pounds now. Are you walking the same distance at the same. exact. pace. every. single. Thursday? This pandemic stuff has kicked my butt and I don’t think I realized the extent until this week. I’ve been exercising……some. But I have not been posting which means I have not been around most of y’all. And because of that, I’ve not been doing other things that kept me accelerating like I was. I slacked off on my reading. I have been eating way to many cookies at work (dang, they are good). I’ve been sleeping in or spending too much time at work instead of paying attention to my concentrica. Well, that shit stops now. I’m back on track and will again be a pain in the butt the GasHouse pax for the foreseeable future. Thanks to Sledge, ? Easy Rider, and Wichita for letting me Q a few in a row to get me re-focused. Like we all know, life is too short. I enjoy this F3 stuff and it makes be a better person.

See you soon-Whoopee

This was not part of the plan…

The week started out innocently enough as the almost-full moon rose over the Sandlot.  After a short disclaimer, the beatdown began with a warm-up:

Seal Jacks (15xIC), Toy Soldiers (10xIC), Imperial Walkers (15xIC), Burpees* (5x OYO) and Pledge.
*Easy Rider grumbled about the warm-up burpees but ironically would call for 10x OYO of the same during a round of Mary…

Roscoe arrived conveniently (not fashionably) late for a mosey to the doctor’s office parking lot where YHC directed the 8 PAX through a “4 Corners Escalator”

  • Lunge-walk between corners
  • 5 hand-release merkins at corner 1
  • 10 big-boy sit-ups at corner 2 (plus all above)
  • 15 Apolo Ohno’s at corner 3* (plus all above)
  • 20 merkins at corner 4 (plus all above)
    * Apolo Ohno’s at first were incorrectly called as Bonnie Blairs.  Fortunately, the speed-skating aficionados among the PAX set the Q straight.

The  “4 Corners Escalator” continued in the Food Lion parking lot after taking the unconventional route of scaling the 5-foot concrete wall behind the doctor’s office.  That was not part of the plan…  Keeping the original 4 exercises, the beatdown continued with:

  • 25 flutter kicks at corner 1 (plus all above) and Karaoke down entire row of parking spaces to next corner
  • 30 plank jacks at corner 2 (plus all above) and bear crawl across one row of parking spaces to next corner
  • 35 squats at corner 3 (plus all above) and Karaoke down entire row of parking spaces to next corner
  • 40 shoulder taps (each) at corner 4 (plus all above) and bear crawl across one row of parking spaces

YHC expected the Escalator to take more time, but the PAX were energized and pushed the rock quite a distance.  Not part of the plan, but OK, time to let ’em beat themselves up, so mosey back to the flag (pausing for 5 more burpees on the way) for some “Mary.”  After 2+ rounds that included gems like Windshield Wipers, Michael Phelps, and Ball Joint’s (patent-pending) “French Fries,” time was finally up.

Announcements:  New Belmont Pain Lab-style AO opening soon; Amoeba Ruck 5/22; Bring tissues and wipes to Freight or Broke.

Prayers:  Praise for Dirt and Watts Up starting new jobs; prayers for PAX still looking.  Turtle Man.  GSM family.  Law enforcement.

Final note:  Along with the praise for Dirt and Watts Up, as reliable Sandlot regulars, they were conspicuously absent this morning .  Congratulations, gentlemen, and know that you were missed.

  • Nutria

Missed it by that much

Arrive with 4 minutes and there’s only 2 other pax …. Well maybe it’s the temps or the closeness to summer ….. but wait headlights and more headlights …. What’s up!!! Suddenly with one minute to go Broke is counting and I do as well only to come up with 15!!
Pledge and announce the run is to Snoballs and back …. I even utilize the wise words of JJ to “ Go half as far as you wish and return!” Although for me …. It’s the Full Monty …. I dont announce but I intend to complete the trek to Snoballs ( whether it’s to try and find the elusive Whoopee sized Diablo ( or perhaps it will surface on one of the eleven upcoming dates for his Q as he can’t remember his birth date and just chose random numbers !) but I DO plan on reaching that first goal and the second goal is to do this in under 45 minutes.

Well, check out the title …. Even though I reset timer on phone upon reaching Snoballs and took a 4 second break ( which may be what cost me) my time on the return trip was 1 minute less !! I would finish at 6:16 and 10 seconds …. My goal was a return to preCovid when Tool Time came over to Q and his being there helped influence me to finish 9 seconds before 45minutes !!

this addition is to let those who’ve asked about the splits : 

trip down to Snoballs was 23:43 and return was 22:07

Today was an amazing run nevertheless as there were so many present and I thought back to when Monk posted alone and was wondering whether The Pub could make payroll ( and continue ?) look at us NOW!!
Several pax reached out to me night before and I’m so pleased to say they all posted …. This is a very good route but I believe the calls were influenced some by my route choice!
Roscoe praised all who either gave monies and or time to support GSM
Praises were also deservedly given to Roscoe for putting together
Prayers for law enforcement of Watauga county ( Boone area) and indeed ALL law enforcement
GSM and families affected and Dr Lesslie family
Broke prayed us out
Announcements were for bringing items for Freights project ( wipes) and new items to come In days
Buffalo Wild Wings ( already past) noon today

If you’re a parent AND you love your kids…

Today was maybe the best guest Q in the history of Prison Break. Here’s what happened…

Prior to the run we discussed what to do when you’re confronted with a Sunday driving pedophile on the Dallas-Stanley Highway. When it was time, while YHC was giving a disclaimer to the FNG, Broke, Leppard and Barrel Racer tried to act like they didn’t care about that and left everybody to get a jump start on the run. True leadership right there!

To mark this momentous guest Q occasion we moseyed around the usual course, with YHC trying to avoid tripping over the camouflaged speed bumps. Those things were tricky!

Everyone was present and accounted for at the end.

Announcements – Ruck stuff coming up, Roundup doing another 50 miler on Labor Day

Prayers – SA & family, Big Pappy & family, Turtleman, GSM family, Roundup’s friend AJ

YHC took us out.

Bulldog Beatdown for the Books

It’s taken several days to jot this backblast down as my arms are just now regaining feeling.  The Derkin, Dips, Mike Tyson combo supplied me with noodle arms for 2 days. Not to mention 2 few minutes of recovery.  Great work by the PAX, tough workout, brought their A-game. Here we go!


SSH 20
Imperial Walker 15

20 – Derkins
20 – Dips
20 – Mike Tyson

15 – Derkins
15 – Dips
15 – Mike Tyson

5 Burpies

10 – Derkins
10 – Dips
10 – Mike Tyson

5 Burpies

20 – Squats
20 – Monkey Humpers
30 – Calf Raises
3 Rounds

5 Burpies

20 – Squat, Curl, Press (w/ Kettlebell)
20 – Bend Rows (w/ Kettlebell)
20 – Tricep Extensions (w/ Kettlebell)
3 Rounds

20 – Mountain Climbers
20 – LBCs
20 – Michael Phelps
3 Rounds

45 Seconds on, 10 second rest
3 Rounds

20 – Dying Cockroach IC
VUps for 1 minute, or American Hammers

Announcements: May 15 at Yank: Family Games, Amoeba Ruck, May 22
COT: GSM, PAX on IR, Breaker Breaker, Sledge, Turtleman

The PT Test NOT

YHC offered to Q The Yank on PT Test Saturday for those pax that did not want 250 reps of the same thing over and over and over and…

After a standard warm-up of SSHs, toy soldiers, Don Qs and burpees, the HIMs grabbed a couple of coupons out of The Chariot and moseyed to the pit.

The workout went something like this:

11s with wall sit presses at one end and jump squat presses at the other. Oh, and a pavee (not a blockee or brickee) each time crossing the mid-point.

After a 1-2 count off, a 2 team Dora was called.  Team 1 ran the outside of the pit while Team 2 performed an exercise (merkins, wall sit punches, MNCs, LBCs, and squats with arms held high), with a flap jack after each exercise. Everything was done with the coupons. YHC likes to hear mumble chatter, and a non-counting block o’ reps greatly aided in that endeavor.

With plenty of time to spare, suicides were in order using extra coupons to mark the turn around. Start with 5 hip slappers, run to the first coupon and do one pavee, run back. Do 5 dirty hook ups, run to the second coupon and do two pavees, and so on. 5 big bois, and 5 diamonds finished up round 1. Round 2 was in reverse, beginning with 10 diamonds, running to coupon 4 and do 4 pavees, and suicide back down.

A quick mosey back to The Chariot to drop off the coupons, and YHC asked Dirt for a full set of Dirty Calves at the stairs. Mumble chatter was high! Just enough time for some Mary and time was called.

Announcements: Young Life Golf Tournament May 10, Grow Ruck event in Charlotte in August, Free to Bleed 4/29 at Noble Smoke, Free to Bleed at Park Street Church in June

Prayer Requests: Praise for Dirt and his new job, CPAP and other pax looking, Gavel to stay motivated, Stephanie Macmahan, Turtle Man, and Sprinkler’s surgery.

Tiger took us out.

It was an honor to lead -Orangeman

Welcome to Planet Fitness

7 showed for a gloomy boot camp on a Wednesday morning.

The Thang:


30 SSH while we waited on Hushpuppy arrive from his car.

Mosey to wall beside Planet Fitness.

Wall Sit, then Wall sit with hands above head. Then March in cadence to 30.

30 Monkey Humpers

Lunge walk about 30 Yards. 20 Yards to the right then left. Then backwards back to the wall.

20 Jane Fonda’s. Plank with belly facing up and thrust hips up and down to a 3 count.

50 Squats.

Then back to the wall. Rinse and repeat with a few changes along the way. The Squats went down by 10 each of the 4 sets. We added Pickle pounders after the Jane Fonda’s. We also changed from Lunges to Karaoke, then to running.

In the mix of all of that we added a variety of calf raises to further the leg workout but focusing on the lower leg.

Mosey our way back to the wall at the bank.

20 Incline Merkins, 20 Dips, and 20 CDD’s. Rinse and Repeat.

Mosey to start with 10 seconds to spare. (Hushpuppy, questioned or challenged that I might not make it back in time.

But we did.

The Moleskin:

Great group this morning. We had some Mumble Chatter or really it was more of Clavin adding sound effects to some of the workout.  But, he seemed confident that his wife would approve of the workout and might increase stamina or something he mentioned.

Also, Stinky Bird killed a turkey or at least that is what he tells us. He pounded his chest while saying this as if it was a giant Moose or a lion. But, good job Stinky Bird. Whoopee would be proud.


Gastone Out!


« Older posts

© 2022 F3 Gastonia

Theme by Anders NorenUp ↑